Training Log Archive: 007In the 30 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
Running warm up/down 15:00 [3]
To the start
orienteering race 41:44
World Cup final middle, beautiful mossy pine forest with big rocks.
I had a really good run today. Always felt in control, had good flow, hit almost everything spot on and felt strong enough to overtake everyone I saw. My legs felt pretty tired on the hills and splits look like I faded a bit, but I did the best with what I have. And having a very early start I got to sit in the leaders chair for ages :)
34th/81, 6:35 behind Tove
Probably my best international run ever after the WC middle 9th in Spain 2014. Even if 34th doesn't sound amazing, if there were only 3 runners per country this would've be similar to top 20 at WOC, only 7 countries faster today ;)
Unless I am still in Switzerland in May next year for European Champs, which isn't really the plan, this may well have been my last World Cup race!
http://obasen.orientering.se/winsplits/online/en/d...
Map to come..
I had a really good run today. Always felt in control, had good flow, hit almost everything spot on and felt strong enough to overtake everyone I saw. My legs felt pretty tired on the hills and splits look like I faded a bit, but I did the best with what I have. And having a very early start I got to sit in the leaders chair for ages :)
34th/81, 6:35 behind Tove
Probably my best international run ever after the WC middle 9th in Spain 2014. Even if 34th doesn't sound amazing, if there were only 3 runners per country this would've be similar to top 20 at WOC, only 7 countries faster today ;)
Unless I am still in Switzerland in May next year for European Champs, which isn't really the plan, this may well have been my last World Cup race!
http://obasen.orientering.se/winsplits/online/en/d...
Map to come..
Note
Sore throat and sinus headache since Friday night :(
Friday Sep 29, 2017 #
Running warm up/down 20:00
Run from the quarantine, at 2160m, down to the start at around 1900m. Definitely the most spectacular start I've ever had!
orienteering race 1:37:00
World Cup final long distance, on the slopes above Grindelwald at altitude of 1400-1900m!
Feel like I totally stuffed this up today. Kicking myself for taking stupid routes in the long legs (choosing v steep climbs up and down which were extremely slow) and losing 1 and 3 mins overshooting c3 and c4.
And physically it was just so tough - about 600 climb in 8km - and I was really struggling! Also did my ankle.
Positives? After the first two controls (all of a few minutes) I was 16th and the views we're amazing..
http://obasen.orientering.se/winsplits/online/en/d...
GPS to come
Feel like I totally stuffed this up today. Kicking myself for taking stupid routes in the long legs (choosing v steep climbs up and down which were extremely slow) and losing 1 and 3 mins overshooting c3 and c4.
And physically it was just so tough - about 600 climb in 8km - and I was really struggling! Also did my ankle.
Positives? After the first two controls (all of a few minutes) I was 16th and the views we're amazing..
http://obasen.orientering.se/winsplits/online/en/d...
GPS to come
Thursday Sep 28, 2017 #
orienteering 20:00 [2]
Model area jog with Aislinn, mainly marveling at the beauty of the mountains and autumn leaves! And feeling very happy on my first day of 2 weeks holiday!
Wednesday Sep 27, 2017 #
stretch/yoga 10:00 [0]
2 PM
Running 43:00 6.73 km (6:24 / km) +138m 5:48 / km
shoes: Adidas boost blue
Easy run from work with Norina, with a few surges. Quite a few sore spots in my legs, took quite a few stacks yesterday!
Tuesday Sep 26, 2017 #
2 PM
Running 16:46 [3] 1.9 km (8:49 / km)
To the start via chairlift to 1900m, a track with tunnels through a cliff and then down one of the steepest slopes I've ever traversed..
orienteering 44:24 [4] 4.95 km (8:58 / km) +161m 7:43 / km
World Cup relevant training, Braunwald.
Some bits really good, but one bad mistake (2mins on #8) and a couple of smaller ones. Sort of race pace, didn't push the longer legs super hard though, legs felt a bit tired, or is it the altitude? Need to remember to respect the terrain and take a bit extra time coming into controls and in the tricky bits.
http://obasen.orientering.se/winsplits/online/en/d...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Some bits really good, but one bad mistake (2mins on #8) and a couple of smaller ones. Sort of race pace, didn't push the longer legs super hard though, legs felt a bit tired, or is it the altitude? Need to remember to respect the terrain and take a bit extra time coming into controls and in the tricky bits.
http://obasen.orientering.se/winsplits/online/en/d...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 7:28 [3] 1.37 km (5:27 / km)
Monday Sep 25, 2017 #
Note
(rest day)
Probably should have done something today.. Slight muskelkater in my legs from the hilly hiking.
Sunday Sep 24, 2017 #
walking 2:00:00 [1]
Hiking up above Flims. Longer than expected and knee a bit iffy on the way down. Probably would have been smarter to spend the day doing O training and not hiking but it was really lovely up there (with Tobias, Jas and Louis).
5 PM
orienteering 44:01 [0] 3.82 km (11:32 / km) +99m 10:12 / km
Oing with Jas in Foppa, took turns with and some map memory (only had one map). Such a beautiful golden evening in the mountains, I would have liked to just orienteer for hours! Knee felt fine after not feeling good on the hike down. Shouldn't be a problem for next weekend.
Saturday Sep 23, 2017 #
riding 25:00
walking 1:00:00 [1]
Night hike up the hill from Flims to find a camp, just before the thunderstorm :)
11 AM
Running 38:03 6.28 km (6:04 / km) +16m 5:59 / km
ahr:149 max:178 shoes: Adidas boost blue
Quick little interval session around the Eichholz Finnenbahn to test my form.
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
Friday Sep 22, 2017 #
riding 50:00
ez
Strength 25:00 [0]
Thursday Sep 21, 2017 #
stretch/yoga 5:00 [0]
itb stretch/roll
Strength 5:00 [0]
glutes
11 AM
Running 37:54 6.34 km (5:59 / km) +109m 5:30 / km
ahr:140 max:170 shoes: Adistar esm purple
First half of the run was testing out the knee.. feeling very uncertain but seemed to settle in and was fine to run a few short hill ints next to the vineyard near work (5x about 55sec with 1min rec)
stretch/yoga 5:00 [0]
Wednesday Sep 20, 2017 #
stretch/yoga 5:00 [0]
black roll
Tuesday Sep 19, 2017 #
stretch/yoga 5:00 [0]
slept:8.0
Black roll
swimming 13:00 [3]
Swimming! Nice and mind numbing.
water running 20:00 [3]
Pool running rather aimlessly.
Also got so hungry that I couldn't keep going, that strange kind of hungry which you only feel after swimming.. I literally thought i might faint!
Also got so hungry that I couldn't keep going, that strange kind of hungry which you only feel after swimming.. I literally thought i might faint!
Monday Sep 18, 2017 #
Note
(injured)
Right knee suddenly switched on sharp pain on stairs :(
stretch/yoga 5:00 [0]
Sunday Sep 17, 2017 #
Running 1:07:00
shoes: Adistar esm purple
Run from Weesen along Walensee. Feeling very autumny but not very fit or motivated..
At first my right knee was a bit stiff/sore sort of on the side/outside but mostly ok after a while. In the afternoon afterwards both knees felt stiff.
At first my right knee was a bit stiff/sore sort of on the side/outside but mostly ok after a while. In the afternoon afterwards both knees felt stiff.
Saturday Sep 16, 2017 #
Note
Was in my running clothes from morning on but ended up gardening all day... oops
Friday Sep 15, 2017 #
Note
(sick)
getting better..
Thursday Sep 14, 2017 #
Note
slept:6.0 (sick)
Wednesday Sep 13, 2017 #
Running 20:00 [2]
(sick)
Have a cold :( sinuses and sore throat, hopefully not going to hang around for months like at the start of the year! Frustrating because I wanted to a hard week of training this week.
stretch/yoga 10:00 [0]
Strength 5:00 [1]
Tuesday Sep 12, 2017 #
Note
(sick)
Monday Sep 11, 2017 #
4 PM
Running 18:00 [2]
slept:8.0
v ez jog
Strength 15:00 [1]
leg strength @ the gym
stretch/yoga 10:00 [0]
right hammy and quad still bit sore
8 PM
Note
SO tired this evening and a bit of sore throat, weather also makes me feel like hibernating but it's a bit early for that..
Sunday Sep 10, 2017 #
10 AM
orienteering 1:16:56 10.2 km (7:32 / km) +297m 6:35 / km
ahr:157 max:170 slept:8.5
National Long at Santis. Tough today with lots of mud and stones and steep slopes, suited me well ;)
Really happy with my run, felt strong physically, ran aggressive, didn't lose much time and enjoyed it! Just a couple small control circle uncertainties, mainly where there was a lot of unmapped stuff, and once poor exit direction losing a Minute or so.
Satisfying 6th place today, only 10min (16%again) behind.
This weekend was Swiss selection trials for the World Cup, so my goal was to run at the level of girls who will be selected for the World Cup team, and I think managed that :)
http://obasen.orientering.se/winsplits/online/en/d...
Really happy with my run, felt strong physically, ran aggressive, didn't lose much time and enjoyed it! Just a couple small control circle uncertainties, mainly where there was a lot of unmapped stuff, and once poor exit direction losing a Minute or so.
Satisfying 6th place today, only 10min (16%again) behind.
This weekend was Swiss selection trials for the World Cup, so my goal was to run at the level of girls who will be selected for the World Cup team, and I think managed that :)
http://obasen.orientering.se/winsplits/online/en/d...
Saturday Sep 9, 2017 #
2 PM
orienteering 38:15 4.86 km (7:52 / km) +223m 6:24 / km
ahr:164 max:172 slept:8.5
Swiss middle champs, Schwagalp. Took me a while to get into race feeling today, and the course seemed to be over so fast! A few small losses (maybe 3x30secs?) and physically felt quite empty, but otherwise ok. Just missed out on top 10 which was my goal. 5mins, 16% behind Simone not bad.
http://obasen.orientering.se/winsplits/online/en/d...
gps to come...
http://obasen.orientering.se/winsplits/online/en/d...
gps to come...
Running 9:55 0.79 km (12:29 / km) +32m 10:24 / km
ahr:126 max:155
Friday Sep 8, 2017 #
Note
slept:7.5
Felt like I might be getting a cold today.
Thursday Sep 7, 2017 #
7 AM
Running 36:38 [0] 6.35 km (5:46 / km)
slept:7.0
Morning run from work with Eef, right leg still sore so backed out of plan to do hill ints up Uetliberg.
Wednesday Sep 6, 2017 #
12 PM
Running 41:21 7.39 km (5:36 / km) +109m 5:13 / km
ahr:144 max:160
Run from work with Ian, Eef & Julien. Right quad and hamstring really sore from footbal!
Tuesday Sep 5, 2017 #
Note
slept:8.0
Ouch, sore muscles from football kicked in around lunch time..
Monday Sep 4, 2017 #
random ball sports 30:00
slept:8.0
Annual football tournament at work! 12 minute games with 7 per side. In the end we won as many goals as we lost.
Really fun, until the umpire had a heart attack and then it was really awful for a while.. in the end he was extremely lucky and we witnessed a life being saved. There was 1st aid on hand fortunately and they got straight onto CPR, oxygen and defibrillator. He wouldn't have survived if they hadn't acted so fast, or probably if it had happened anywhere else. Good reminder to refresh our first aid knowledge...
Really fun, until the umpire had a heart attack and then it was really awful for a while.. in the end he was extremely lucky and we witnessed a life being saved. There was 1st aid on hand fortunately and they got straight onto CPR, oxygen and defibrillator. He wouldn't have survived if they hadn't acted so fast, or probably if it had happened anywhere else. Good reminder to refresh our first aid knowledge...
Sunday Sep 3, 2017 #
Event: 4. Nationaler Langdistanz
11 AM
Running 2:49 0.45 km (6:14 / km) +43m 4:13 / km
ahr:129 max:146 slept:8.0
V short warm up. Physically really didn't feel very good today, stomach a bit funny. Legs were very terrain tired by the end of the race. Need to do a couple of tough terrain trainings.
orienteering 1:17:19 9.81 km (7:53 / km) +414m 6:31 / km
ahr:155 max:168
4. nationaler, Jura long distance.
Not as focussed at the start today and stupidly ran off to 1 without a plan and lost 3mins in a tangle of jurassic moss and rock, and then also slightly missed 2. Proud that I pulled myself together though, consciously told myself that in such tricky terrain such a mistake isn't a tragedy as long as the rest is clean. And it pretty much was clean, not feeling great physically but mentally did some positive self talk to keep pushing and navigating well and not doubting route choices.
Surprised and happy to have my first win at a Swiss national race! Nice confidence boost having the national team away on training camp ;)
And I just love Jura orienteering.
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Not as focussed at the start today and stupidly ran off to 1 without a plan and lost 3mins in a tangle of jurassic moss and rock, and then also slightly missed 2. Proud that I pulled myself together though, consciously told myself that in such tricky terrain such a mistake isn't a tragedy as long as the rest is clean. And it pretty much was clean, not feeling great physically but mentally did some positive self talk to keep pushing and navigating well and not doubting route choices.
Surprised and happy to have my first win at a Swiss national race! Nice confidence boost having the national team away on training camp ;)
And I just love Jura orienteering.
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
C • 1.DE 14
8 PM
stretch/yoga 20:00 [0]
Strength 12:00 [1]
Saturday Sep 2, 2017 #
Event: 3. Nationaler Mitteldistanz
3 PM
Running 10:10 1.7 km (5:59 / km) +13m 5:46 / km
ahr:135 max:155
warm up
orienteering 37:12 4.91 km (7:35 / km) +163m 6:30 / km
ahr:162 max:173 slept:8.0
3. Swiss National in beautiful Jura forest!
For the most part I had a really good run- in the first 25 mins almost perfect orienteering in technical terrain and also attacking. Then at 11 I slightly missed my knoll and ran panicked away in a silly direction thinking I saw another knoll. I relocated fast and only lost a minute but from then on I felt rushed and although mostly held it together I lost a further 30sec from poor exit direction out of 15.
I was kind of pissed at the finish because of the rushed and slightly out of control running towards the end, but actually really happy with this run. Nice to have fastest split on more than half the controls!
I won flowers and honey for my second place :)
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
For the most part I had a really good run- in the first 25 mins almost perfect orienteering in technical terrain and also attacking. Then at 11 I slightly missed my knoll and ran panicked away in a silly direction thinking I saw another knoll. I relocated fast and only lost a minute but from then on I felt rushed and although mostly held it together I lost a further 30sec from poor exit direction out of 15.
I was kind of pissed at the finish because of the rushed and slightly out of control running towards the end, but actually really happy with this run. Nice to have fastest split on more than half the controls!
I won flowers and honey for my second place :)
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Running 9:58 1.15 km (8:38 / km) +15m 8:06 / km
ahr:124 max:138
warm down
Friday Sep 1, 2017 #
Note
slept:6.5 (rest day)